Chapter 2-Nutrition

Chapter 2: Tools for Healthy Eating 2.1: What Are they Key Principles of Healthy Eating? - Healthy eating means you need to balance, vary, and moderate your nutrient intake - A healthy diet contains foods with high nutrient density and energy density - A diet that lacks balance can cause undernutrition - It is better to consume a variety of foods because this helps increase the chances of obtaining more diverse plate backgrounds - There are no good or bad foods, just good and bad habits→ even the less nutritious food can be consumed just in moderation - Nutrient dense foods are high in nutrients but low in kilocaries - Energy dense refers ti foods that are high in energy but low in weight or volume (think potato chip vs baked potato example) - Eating kow energy dense diet can sometimes be the key to weight loss - Resources for when planning a health diet 1. The Dietary Reference Intakes (DRIs), which provide recommendations regarding your nutrient needs 2. The Dietary Guidelines for Americans, which provide broad dietary and lifestyle advice 3. MyPlate, part of the ChooseMyPlate.gov Web-based initiative, which is designed to help you eat healthfully and implement the recommendations in the DRIs and the advice in the Dietary Guidelines 4. The exchange system, which groups foods according to their macronutrient content, thus making it easier to plan meals 5. The Nutrition Facts panel on food labels, which contains the percent Daily Values, and which can help you decide which foods to buy 2.2: What Are the Dietary Reference Intakes - The DRIs are issued by the food and nutrition board (FNB) of the national academy of medicine - Recommendations are grouped by life stages (ex, childhood older age, pregnancy) since the nutrient requirements vary at each stage - It is constantly updated→ had been 10 times since the 1940s - There is also concern that taking too much of fortified foods and vitamins can be just as bad and lacking the vitamins - The DRIs cover five reference values: the Estimated Average Requirement (EAR), the Recommended Dietary Allowance (RDA), the Adequate Intake (AI), the Tolerable Upper Intake Level (UL), and the Acceptable Macronutrient Distribution Range (AMDR) - EAR- the avg daily intake estimated to meet the needs of half the people in a certain group (projected to meet 50 percent of the group) - RDA- the average daily intake level estimated to meet the needs of neatly all people in a certain group - AI- the average daily intake level assumed to e adequate - UL- the highest average daily intake level likely to post no health risks - ADMR- the recommended range in carbohydrate, fat, and protein intake expressed as a percentage of total energy